Skill
EMOM for 10 minutes
1 squat snatch with pause in the bottom of overhead squat

You’ll have ten attempts at a squat snatch today with pause in the catch position. The goal will be to pause in the bottom of your overhead squat but if you’re not quite ready to get that low you can still pause wherever you catch the bar even if it is in a power position. Adding the pause will force you to work on accuracy of where you are sending your bar so stick to the pause and try to make it substantial.

Workout of the Day
AMRAP in 10 minutes
70 double unders
40 medicine ball sit-ups

You’ll need a medicine ball and a jump rope for today’s workout. We have ten minutes on the clock and two high rep movements on the calendar. Adding the medicine ball to your sit-ups will most likely fatigue your shoulders more than your midline so keep that in mind when it comes to scaling. You can always ditch the medicine ball and perform your sit-ups bodyweight if you are new to double unders. The rep count for each movement is large. Break up your double unders early and often if needed cut the total number in every round down to something more manageable. Any number of doubles will pay off over singles so if you think you can do it choose a number that you are ready for and go for it!

standard: 14/12lb, single unders
rx: 20/14lb
sport: 30/20lb, drag rope
overachiever: 30/20lb, drag rope